The Lionel Messi workout

Make like Messi

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Lionel Messis effortless harnessing of gravity makes him a locomotive genius, a spectacle of spatial awareness and three-dimensional physical control. Alan Pearson, pro-football workout specialist, shows you how you can build speed, agility and that impossible balance  so that you can have the world at your feet.

For explosive pace

football balance, football exercise, training tipsw run

W run

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Lay 5 cones in a W shape, 10 metres across the top, and 5 metres deep. Start on the furthest left point, jog backwards to the second point, sprint to the third, jog backwards to fourth and sprint away to the right point. Wait 20 secs, then reverse.

For explosive pace

football balance, football exercise, training tipsDead leg run

Dead leg run

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Set 8 hurdles or cones in a straight line, with the final one 5m out from the end. Run down the cones, lifting one leg high over each. Use a good 90-degree arm drive and push your knee high. Sprint out to the last cone, repeat with opposite leg.

For ultra-agility

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Horizontal hops

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Set out 6 cones: 3 in a straight line, at a hopping distance; then from the end, one at 9 oclock, one at 12, one at 3, all 5m away. Hop to each cone, then sprint out to one of the final cones. Walk back and alternate the hopping leg. Do 3 sets of 8 reps.

For ultra-agility

football balance, football exercise, training tipsfootball exercise

Get-ups

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This is great for leg drive. Lie on the floor (always alternate position: back, side, front, etc) count to 5, then get up as quickly as possible, then sprint 5m. Perform 3 sets of 8. This trains total-body coordination.

For ultra-agility

football balance, football exercise, training tipsfootball exercise

Two-footed bounds

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Lay out cones the same as the horizontal hops exercise, but instead of hopping, bound with two legs over the first 3, then sprint and swerve through the 9, 12 and 3 oclock cones and back to the start. Perform 3 sets of 4.

For superior balance

football balance, football exercise, training tipslunge

Backward lunge with side flexion

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Start with feet shoulder-width apart, knees bent and core tensed. Step back into a deep lunge with right leg, extend your right arm overhead and side flex. Push back to the start with left leg. Do 8 reps of 6 each side.

For superior balance

football balance, football exercise, training tips

Shelf stacker

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Builds core stability. Reach and lunge down with both hands to the outside of your right ankle, explode from there in a diagonal movement across the body, as if putting something from the floor onto a shelf.\r\nDo 15 reps on each side.

For superior balance

football balance, football exercise, training tipsAlphabet drill

Alphabet drill

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To get superior glutes, balance on your left leg. Extend your right leg in front and draw the alphabet, then repeat on the other side, maintaining posture and balance the whole time. Repeat on other leg.

The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietician or nutritionist